Strength
8×10 Ring Push Ups with external rotation at the top
WOD
For Time:
30-20-10
Cal. Row (25-16-7 for females)
Box Jump Overs (24/20)
***11 Min Cutoff***
Fit WOD
11 min AMRAP
10/8 Cal AB
7 Russian KB 53/35
6 Jump Squats
5 V-ups
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